Herbs, Gardens & Health You Tube5

Herbs, Gardens & Health: 

Herbs, Gardens & Health 27 Northdown Road St Peter’s Broadstairs Kent CT10 2UW Tel: 01843 600201 Email: juliet@herbsgardenshealth.com

Eating for Optimal Health & Vitality: 

Eating for Optimal Health & Vitality Debbie Sturge Dip.ION Nutritional Therapist

Food as Fuel: 

Food as Fuel   

What is an Optimum Diet?: 

What is an Optimum Diet?

Foods to Increase: 

Foods to Increase The basic principles of a healthy diet are to eat foods in their natural state, i.e. not processed or refined. Variety is important as this will increase your intake of nutrients and reduce your risk of suffering from food intolerances. Include fruits and vegetables, fibre, water, lean protein and essential fats …

Why Fruit & Veg?: 

Why Fruit & Veg? Provide important vitamins and minerals to optimise our health and boost our immune system Provide fibre to ensure our digestive system remains healthy. Toxins and excess hormones are also bound to fibre to be excreted from the body Plenty of variety is important for optimal intake of nutrients.

6 Servings Fruit & Veg: 

6 Servings Fruit & Veg .

Whole Foods: 

Whole Foods Wholemeal bread, brown rice, millet, porridge, beans, peas, lentils, fruits (with the skin) & vegetables (raw or lightly steamed)

Why Whole Foods?: 

Why Whole Foods? Carbohydrates (as shown previously) provide the body with its preferred fuel source. Whole foods being rich in fibre, break down into sugar slowly, which makes them more satisfying and keeps us energised & mentally focused for longer Also richer in nutrients, whole foods are far superior to their refined, processed counterparts (e.g. white flour products).

Protein: 

Protein For the growth & repair of body tissue. For the production of hormones, enzymes and antibodies to ensure a fit, healthy and balanced body. Include a variety of protein in your diet - if you are a vegetarian, don’t just rely on cheese!

Protein: 

Protein Include white meat or occasional red (beef / pork / lamb) + fish, eggs, cheese, yoghurt, beans, peas, lentils, quinoa, avocado, tofu, nuts & seeds

Good Fats Vs Bad: 

Good Fats Vs Bad Constant warnings of the dangers of a high fat diet have led us to become a ‘fat phobic’ society FATS ARE NOT ALL CREATED EQUAL Some fat in the diet is essential to us and consequently very low fat diets are not good for our health or WEIGHT

Essential Fats (EFA’s)?: 

Essential Fats (EFA’s)? Found in high concentrations in the brain, EFA’s are vital for its development and function, as well as aiding transmission of nerve impulses Essential for rebuilding and producing new cells Demonstrate anti-inflammatory effects Enhance metabolism – an important factor to increase energy levels (and manage weight) Countless studies demonstrate heart protective effects ( cholesterol/BP, thin the blood) Improve skin tone and elasticity

Essential Fats: 

Essential Fats .

Water!: 

Water! Dehydration affects our body in many different ways – fluid retention, joint aches & pains, poor mental & physical function. Drink plenty of filtered or bottled water daily, or try herbal or fruit teas.

Limit or Avoid …: 

Limit or Avoid … .

Why Limit / Avoid?: 

Why Limit / Avoid? Saturated fats are linked to weight gain, high cholesterol and blood pressure, and poor immune function Refined/processed foods are low in nutrients and often high in salt, sugar and/or additives Sweets, sugary foods and stimulants like coffee and tea, all deplete the body of nutrients and play havoc with the delicate balance of blood sugar, which may result in diabetes

Limit / Avoid: 

Limit / Avoid While a daily glass of red wine may have health promoting properties, too much alcohol stresses the body & depletes nutrients. The risks of smoking have been well documented & can result in widespread nutritional deficiencies and blood sugar problems.

Moderation!: 

Moderation! A healthy diet should be a lifestyle change and so moderation is the key. Think of it as being like a bank balance, the good foods being deposits into your account and the not so good being withdrawals – just aim to get the balance right!

Taking responsibility for your own health ..: 

Taking responsibility for your own health .. If you’re still not convinced of the benefits of a healthy diet and would rather eat what you want and rely on advances in modern medicine to ‘cure’ any ills, just take heed …

Food for thought!: 

Food for thought! The 4 th leading cause of death in the USA, after heart disease, stroke & cancer, is from prescribed medication.

Hippocrates: 

Hippocrates ‘Let food be your medicine’

Lifestyle Change: 

Lifestyle Change Optimise your diet today and take responsibility for your own health